CrossFit Asheville

Strength/Skill Work:  Thrusters
WOD
7 rounds of
7 ring dips
7 burpees
For time.

Strength/Skill Work:  Power Snatch
WOD
“Daniel”
50 pull-ups
400m run
21 thrusters (95lbs)
800m run
21 thrusters (95lbs)
400m run
50 pull-ups
For time. 
“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. 
Today is Daniel Smith’s birthday and he requested that we honor the hero “Daniel” today. 
CrossFit Asheville will complete “Danny” with [...]

Strength/Skill Work:  Front squat
WOD
Complete 5 rounds of the following:
21 deadlifts
7 thrusters
For time. 
The same bar will be used for the entire work-out.  You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers).  Not to exceed 135/95lbs.  Always see a coach if [...]

Strength/Skill Work  Push Press: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
Max rep thrusters for 90 seconds
60 seconds rest
Max rep pull-ups for 90 seconds
60 seconds rest
Max rep thrusters for 60 seconds
60 seconds rest
Max rep pull-ups for [...]

 
CrossFit
Strength/Skill Work Overhead squat:  Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.
WOD
With a continuously running clock do one Power Clean and Jerk the first minute,  Power Clean and Jerks [...]

Strength/Skill Work: Burgener Clean Progression
WOD:
Complete as many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High-pull
Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out at 65lbs.

Strength/Skill Work:Kipping pullup or muscle-up practice
WOD: “Fran”
21-15-9
Thrusters (M-95lbs, W-65lbs)
Pullups
For time.
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ICE Training
Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs.  Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. 
WOD:
21-15-9
Thrusters (M-95lbs, W-65lbs)
Chest-to-bar pullups
For time.